Quick Tips on Taurine: Uses, Weight Loss, Aging, and Safety

What is Taurine?

Taurine, a conditionally essential amino acid, is vital for several bodily functions. While adults can synthesize taurine, infants must obtain it from breast milk or formula.

Typical Sources of Taurine:

• Animal Foods: Rich sources include dark-meat poultry, seafood, and dairy.
• Supplements and Energy Drinks: Often contain synthetic Taurine, suitable for vegetarians.

Taurine and Weight Loss:

Taurine is marketed as a weight-loss supplement and has shown potential in small studies to reduce weight in persons of higher weight or heavier category individuals.

Why Do People Take Taurine ? :

People take taurine supplements for several reasons, including to support heart and central nervous system functions and to improve athletic performance. Taurine supplements come in capsule and powder forms.

Foods Sources High in Taurine
Taurine is found in high-protein foods, including:

• Meat, especially dark-meat poultry
• Seafood, particularly shellfish
• Dairy products
• Seaweed
• Seaweed, shellfish, poultry, and dairy — all are sources of taurine.

In a typical diet, you get about 123-178 milligrams of taurine per day.

The amount of taurine in different protein-rich foods varies widely. For example, here’s how much taurine some specific foods contain (measured in milligrams per 100 grams):

Turkey, dark meat, roasted: 299.6 milligrams
Turkey, light meat, roasted: 11.1 milligrams
Beef, broiled: 38.4 milligrams
Scallops, raw: 827.7 milligrams
Whitefish, cooked: 172.1 milligrams
Pasteurized milk: 6 milligrams
Related:Vitamin B6: What You Need to Know
Taurine Supplements

Taurine and Aging:

As you age, your taurine levels decrease. Animal studies suggest that taurine supplements may improve lifespan, but it’s unclear if this applies to humans.

Safety and Side Effects:

• General Safety: With a balanced diet, most people get enough taurine. However, supplements might be necessary for those with specific health conditions or dietary limitations.
• Side Effects: High doses can cause negative nitrogen balance, growth problems in children, and kidney strain.
• Interactions: Taurine can amplify the effects of antihypertensive medications and may interact dangerously with alcohol or caffeine.

FAQs:

• What does taurine do?: Taurine supports cardiovascular, nervous system functions, and acts as an antioxidant.
• Is taurine safe?: Taurine is generally safe when consumed in food, but supplements should be used under medical advice, especially if you have health conditions or are on medication.
• Who should avoid taurine supplements?: People with kidney disease, children, and those taking certain medications should consult a healthcare provider before using taurine supplements.
• If you’re vegan, you probably don’t get much taurine from your diet. If your taurine levels are low, your doctor may suggest a taurine supplement.

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